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If you’re looking to develop your leg muscles, chances are you’ve come across bodybuilder Tom Platz’s legendary leg workout regimen. And if you haven’t, we’re here to give you the lowdown on it and whether it’s suitable for the average fitness enthusiast.
Tom Platz, famously dubbed “The Golden Eagle,” is renowned for his exceptionally well-developed legs. Even at the age of 68, he continues to dominate the leg muscle domain. Platz boasts an impressive array of accolades in the bodybuilding world, having clinched titles like Mr. Olympia (over seven years), Honorary Mr. America, Mr. America, Mr. Ironman, Mr. Adonis, and many more.
As reported by TODAY.com, Platz’s interest in weightlifting sparked at a tender age of around 10. The amusing part about this iconic figure, celebrated globally for his colossal leg size, is his personal aversion to squats, a primary exercise associated with leg growth.
Although there are several versions of Plat’z routine, let’s dive into some specifics of what makes Tom Platz’s intense leg workout, well, intense. Continue reading to learn more, and when you’re done, don’s miss Does Lifting Weights Burn More Fat Than Cardio?
What is Tom Platz’s leg workout?
The bodybuilder’s workout is based on the below structured routine. It includes several modifications to make it more or less challenging.
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- Back Squat: 8-12 x 5-20
- Hack Squat: 5 x 10-15
- Leg Extension: 5-8 x 10-15
- Leg Curl: 6-10 x 10-15
- Standing Calf Raise: 3-4 x 10-15
- Seated Calf Raise: 3-4 x 10-15
- Hack machine calf raises: 3-6 x 5-10
Although these are pretty standard exercises, the combination is designed to help you grow your lower-body muscles—especially at such a high volume of sets and reps.
“One of the defining features of this workout that makes it different from others is the high volume,” explains Tyler Read, BSc, CPT, the founder of PTPioneer.com and a personal trainer who’s been in the health and fitness world for the past 15 years. “If you were to perform the entire workout with the recommended sets and reps, you’re looking at hundreds of total repetitions in a workout. This makes for a grueling experience, but if you stick with it and manage your recovery, you will certainly drive muscle growth in your lower body.”
People on TikTok are in complete and utter awe of Platz’s leg day routine, however, they acknowledge (and respect) the intense nature of the workout. One TikToker explained in a video, “I did the world’s hardest leg day, and it was truly one of the most difficult workouts I’ve ever done. This leg routine is from the quad father himself, Tom Platz, who has some of the most iconic legs of all time.”
Is Tom Platz’s leg workout safe?
Although Read explains you’re not very likely to injure yourself while performing these particular exercises, the risk boils down to volume. “If you are inexperienced or do not use proper form, the number of repetitions each workout calls for may put you at risk of a strain or overuse injury,” he says.
Read recommends starting out with lighter weights and building up your sets as your body becomes more familiar with the routine. This will help you grow in a safe manner and ensure you can complete the program in its entirety
“If you start easy and work up to the full workout, it is similar in safety to most other lifting programs, which statistically have lower injury rates than other common sports like soccer or basketball,” Read tells us.
What fitness level is the Tom Platz leg workout recommended for?
If you’re curious whether this routine is best for you and your fitness experience, Read offers his professional advice.
“The full workout program definitely requires some reasonably strong experience in fitness, I would estimate one to two years of serious lifting should put you in a position to reasonably complete the lower end of the total workout volume,” he says. “It also heavily depends on the weight you select.”
Alexa Mellardo
